the best Runner's World Women's Guide.
GIRLS RULE! • An ode to all the reasons women runners are totes amaze!
MS AFRIKA REBORN • Running helped a celebrity mom-trepreneur get back in shape.
REACH NEW LIMITS • Finish your first race, run consistently, lose weight, stay motivated: here’s how to get a head start on your biggest running goals.
Run Your First Half Marathon
DIVERSIFY YOUR DIET
SET A 5-K PB
START RUNNING REGULARLY
LOSE WEIGHT
Complete Your First Triathlon
QUALIFY FOR AN ULTRA MARATHON
RUN A TRAIL RACE
Stay Motivated
Find Running Friends
GET INTO YOGA • (For real, this time)
GIVE BACK
GREAT STOTT! • Vicky is planning an ultra celebration for her 35th birthday.
FEMALE RUNNING TRAITS • We may not all have the same running goals or training techniques, but women do have certain traits in common. Here’s how you can use them to become a better runner.
What’s the best way to balance my running life and my personal life?
Does having my period affect my running in any way?
Why do my breasts sometimes hurt when I run, and how can I prevent it?
What can I do to protect my skin from sun damage?
How can I best protect my body from injury?
Does running affect sexual performance?
Can I run my way through menopause?
Is it common to have a leaky bladder when running?
THE WOMANLY RUNNING ISSUES • That No-One Tells You About
THE WHOLE BODY FIX • Chronically injured and disheartened, a Runner’s World editor sought holistic help from a team of therapists. Her diagnosis and hard-won lessons can help you stay on the road for the long term.
TRIAL AND ERROR • MY PREVIOUS TREATMENTS FOR HAMSTRING PAIN PRODUCED MIXED RESULTS
DON’T GET HURT!
TEST YOURSELF
LEARNING CURVE • Toni Cavanagh silenced her critics – and won back her life.
BUILD YOUR BASE • Lay the groundwork – to go further and faster in the future.
RUN YOUR BEST 5-K OR 10-K • It’s no gimmick! There’s plenty to gain from racing shorter distances: improved fitness, more speed, newfound time for the rest of your life.
FRIENDS WITH BENEFITS • Hang out with a group of runners who are speedier than you, and you’ll soon find yourself following in their (fast) footsteps.
WANTED: FAST MATE(S) • HOW TO FIND TRAINING PARTNERS WHO WILL HELP YOU PICK UP THE PACE (AND LIKE IT)
RUN WELL TOGETHER • WHAT IS KEY TO GETTING ALONG WITH A TEAM OR A FRIEND?
21.1 PLAN: FOR YOU AND A FAST FRIEND!
MASTER ANY MARATHON GOAL • Whether you’re looking to cross the finish line for the first time, or set a super-fast PB, the marathon is hard. That’s why we asked top experts for plans to help you realise your dreams.
HAVE YOUR BEST FIRST
Finish my first 42.2 • COACH SUSAN PAUL ADDRESSES YOUR CONCERNS ABOUT RUNNING LONG
FIRST-TIMER’S MARATHON TRAINING PLAN • CONQUER YOUR FIRST 42.2 WITH THIS PLAN THAT USES A GRADUAL BUILD-UP, SPEEDWORK, AND GOAL-PACED RUNS TO GET YOU FIT – AND SAFELY ACROSS THE FINISH LINE.
Avoid injury • HOW TO MODIFY ANY TRAINING PLAN TO STAY HEALTHY
QUICK FIXES • EASE YOUR PAIN WITH TIPS FROM TIM HILDEN, AT THE BOULDER CENTRE FOR SPORTS MEDICINE
Run / walk a PB • A QUICK BREAK TO FASTER TIMES, SPEEDY RECOVERY, AND FEWER INJURIES
Sub-3:30 • A SUB-3:30 TAKES TOTAL DEDICATION, SEAMLESS TRAINING, AND IDEAL CONDITIONS.
THE WORKOUT
BALANCING THE POOKS • Lorraine realised that she was leaner on the fitter side of life.
ULTRA RUNNER • Is it possible to be overweight, but fit? Healthy and happy, as well as heavy? Michele Bakker provides an inspiring...